Chicken And Zucchini Parmesan
Total Time: 40 mins
Preparation Time: 10 mins
Cook Time: 30 mins
Ingredients
- Servings: 1
- 1/2 yellow onion, sliced
- 1 1/2 teaspoons extra virgin olive oil
- 6 ounces boneless skinless chicken breasts
- 1 garlic clove, crushed
- 1/8 teaspoon dried basil
- 1/8 teaspoon dried oregano
- 1/8 teaspoon black pepper
- 1 cup zucchini, sliced
- 1/2 cup canned diced tomato
- 1 ounce part-skim mozzarella cheese, shredded
- 1 teaspoon parmesan cheese
- 2 cups salad greens
- 2 tablespoons fat-free salad dressing, any flavour
Recipe
- 1 preheat broiler.
- 2 spray a jelly roll pan with non-stick cooking spray.
- 3 wash and peel onion and cut into ¼ inch thick slices.
- 4 arrange onion slices in a single layer in the prepared pan and spray lightly with non-stick cooking spray.
- 5 broil onion slices 5 inches from heat for 10 minutes, turning over after 5 minutes, or until tender and lightly charred.
- 6 meanwhile, prepare chicken by placing between two pieces of plastic wrap and pounding with a wooden mallet to approximately ½ inch thickness; set aside. crush that garlic and mix it in a small bowl with the 1 ½ tsp oil, 1 tsp water basil, oregano and pepper.
- 7 brush both sides of zucchini and chicken with herb-oil mixture.
- 8 using a metal spatula, push the onions toward the centre of the pan, creating a stack.
- 9 place the chicken on top of the onions and arrange the zucchini slices around the stack.
- 10 broil 7-9 minutes, or until chicken is cooked through and zucchini slices are tender.
- 11 change broiler setting to bake at 450° f and preheat.
- 12 spray a shallow baking dish with non-stick cooking spray.
- 13 transfer the chicken and onions to the baking dish, then place the zucchini on top. spoon the canned tomatoes and their juice over the chicken and vegetables.
- 14 sprinkle with the cheeses and bake for 10 minutes, or until the sauce is bubbly and the cheeses are melted.
- 15 meanwhile, assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favourite fat free salad dressing.
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